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Ebook About Are you a triathlete, runner, cyclist, swimmer, cross-country skier, or other athlete seeking greater endurance? The Big Book of Endurance Training and Racing teaches athletes how to stay healthy, achieve optimal athletic potential, and be injury-free for many productive years. Dr. Philip Maffetone’s approach to endurance offers a truly “individualized” outlook and unique system that emphasizes building a strong aerobic base for increased fat burning, weight loss, sustained energy, and a healthy immune system. Good nutrition and stress reduction are also key to this commonsense, big-picture approach. In addition, Dr. Maffetone dispels many of the commonly held myths that linger in participatory sports—and which adversely impact performance—and explains the “truths” about endurance, such as: The need to train slower to race faster will enable your aerobic system to improve endurance Why expensive running shoes can actually cause foot and leg injuries The fact that refined carbohydrates actually reduce endurance energy and disrupt hormone balance And more. If you are looking to increase your endurance and maximize your athletic potential, The Big Book of Endurance Training and Racing is your one-stop guide to training and racing effectively.Book The Big Book of Endurance Training and Racing Review :
It’s a challenge to write a review for this book, because it is easy to see why others with differing ambitions from me would love this. Namely, endurance athletes. I am not an endurance athlete, so my bias. What I sought here was good advice on properly managing my endurance training as a complement to my strength training. All in all yes, I got that, and so I am very favorable to this book, with a few, admittedly, idiosyncratic qualifications.There is a fundamental message in this book that is the primary take away: adjust your HR calculation to 180 - age (as opposed to the conventional 220 - age), and train at a HR of within 10 BPM of that. The logic for this is compelling. Above that HR, the body begins to to rely on anaerobic metabolism, which means you’re burning the kindling wood, sugar, rather than the logs, fat. It’s in the slow fat burn that that all the holistic benefits of aerobic training kick in. Going over that intensity into anaerobic metabolism sacrifices these benefits.As a (too) long time weights and high intensity trainee, I am coming finally to realize how important it is to have a genuine aerobic component to ones regular, long-term training strategy. There are things the aerobic system only can do which the anaerobic system cannot, as it was not designed to. Mainly, this is to enable sustained movement AND train cardiac efficiency. So I will do what Dr Phil says, so down, stay in the “MAF Zone” and develop aerobic strength on a separate track from my anaerobic training (squats, deadlifts, kettle bells, etc).So what was somewhat taxing in this book? OK....this. First of all, there is a very “look at me!” Undertone to the book. He starts off with an almost-died story, then goes on to tell his dramatic recovery and later acclaim, making sure to throw in how cool he is to even be the Chili Peppers “wellness coach” (reading “Scar Tissue” I wonder how much impact he had...I guess running and heroin could be compatible...?), and then how he and Rick Rubin collaborated, one to learn running and the Doc making music....OK, wow, what a cool guy...awesome. * I guess if you’re from LA this sort of talk is just what people do, your nobody unless you’re somebody there. A trivial annoyance, no more.What is more disappointing is his seeming total lack of knowledge of strength training. He refers to this several times as “push ups, pull ups, and crunches” and not much else. While he doesn’t condemn these anaerobic activities it’s difficult to see any genuine support for them either. It would have been extremely helpful to know what is his medical opinion of hybrid activities such as barbell complexes, sled pulls, kettlebell high rep work, and even calisthenics. I am not clear what his opinion is of higher intensity work period. Even regarding sprinting & HIIT he doesn’t dismiss its value completely but ambiguously seems to be saying its not all that beneficial. I just find that hard to believe.So this was a vagueness I didn’t appreciate. Perhaps if I went back and re-read the book I might find his position more explicitly on this, bit the book is extremely long and long winded, you wont really want to read it twice.So, very useful in its fundamentals of aerobic physiological development systems, but rather overwritten too, and needs some more straightforward commentary on alternate training modes. Heart rate training was a revelation to me! A former marathoner, after years of being away I decided to get back into running by signing up for an ultra-marathon (yeah, I know...) My main concerns are not getting a competitive finish time - they are simply finishing the race still on my feet. Heart-rate training is just what I needed. Proponents point out that, the longer the race (think 100-milers) the big risk is not going too slow. It is completely running out of fuel or some other disaster that results in that dreaded DNF: did not finish. Though my ultra is only 50k, most people in my gender/age group are on the course for a good 8 hours so hitting "the wall" is a valid concern.Enter heart-rate training. The premise is to run in a zone where you are burning fat. At any given time, you may only have about 2500 calories of glucose in your muscles and liver. If you run out, that is likely the end of your race. But even a slender person has over 100,000 calories of fat available. Heart-rate training allows you to conserve carbohydrate and burn the fat.My first run with a monitor was an easy 6-mile. I had gone no more than 50 yards when my monitor was beeping - my heart-rate was already too high! I found I was working WAY to hard and zipping right by the aerobic zone into being anaerobic, burning sugar. The funny thing is, when I finally tweaked my speed down to where I could jog for extended periods, my first thought was "This is easy - I could run forever at this pace!" Which, of course, is the whole idea :)So why not 5 stars? I don't love the diet. Now, that is not to say it doesn't work. I stuck with it for a week...but as a semi-vegetarian I just got mightily tired of not getting to have stuff like sweet potatoes, rice, etc. To be fair, the initial diet is meant only to be a 2-week test so perhaps this is an unfair assessment. But training with the heart-rate monitor is something I am completely sold on. 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